A healthy diet plays a major role in a pregnant women’s routine. For the baby to be healthy a particular diet should be followed. Healthy diet gives baby the essential nutrients they need in the womb. The baby should always be hydrated so plenty of water and juice intake is essential. Most town water holds fluoride which supports the baby to develop stout enamel. There’s no need for pregnant woman to “eat for two”. Pregnant women should try to eat a hale and hearty breakfast every day because this can help them to dodge noshing on food items that are high in fat and sugar. Focusing on a healthy and balanced diet, quality of the food is more significant than the quantity consumed. Pregnant woman must consume plenty of fruits and vegetables because these deliver vitamins, minerals and fibre which helps in digestion process and averts constipation. Starchy foods are main sources of vitamins and fibre. Bread, potatoes, breakfast cereals, rice, pasta, noodles, maize, millet, oats, sweet potatoes, yams and cornmeal are examples of starchy foods. Starchy foods should play a chief role of every meal. Eating whole meal is more suggested than processed foods. Foods consisting protein help the baby grow. Meat except for liver, fish except (shark, marlin or swordfish), poultry, eggs, beans, legumes and nuts are all sources of proteins. Eating protein daily is vital. Specifically in proteins it is preferable to eat lean meat, skin detached poultry cooked using low fat. It is very crucial for eggs, poultry, pork, burgers and sausages to be cooked all the way through. Avoiding pink meat is also essential. Eating at least 2 servings of fish a week where one fish is oily fish is also vital. Finally we have Diary foods. Diary foods being milk, cheese and yoghurt are imperative as they contain calcium and other nutrients that the baby needs. However there are some cheeses that should be circumvent. Some pregnant woman may want to have nice and tasty snacks during pregnancy time so avoiding snacks that are high in fat and sugar such as chocolates and biscuits is preferable.
As an alternative pregnant women can eat;
- sandwiches or pitta bread filled with grated cheese, grilled chicken, mashed tuna, salmon or sardines and salad
- salad vegetables, such as carrot, celery or cucumber
- low-fat yogurt hummus with bread or vegetable sticks
- ready-to-eat apricots, figs or prunes
- vegetable and bean soups
- unsweetened breakfast cereals, or porridge, with milk
- milky drinks or unsweetened fruit juices
- fresh fruit
- baked beans on toast or a baked potato
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